Ranked No. 1 in aerobic exercise

There is no "number one aerobic exercise" in a universal sense. The one you can persist in for a long time, will not cause sports injuries, and can still achieve your own exercise goals, is the Top 1 for you.

Why do people always search for this ranking? I understand it very well. When I first came into contact with fitness, I read related content every day, just to find the "most cost-effective" program. It is best to practice for 10 minutes compared to others for half an hour. It saves time and has good results. After watching the short video, I saw the blogger patting his chest and saying, "Skipping is the king of aerobics. It burns 1,000 calories in one hour." I turned around and saw the rehabilitation blogger frowning and scolding, "Jumping is the number one knee injury, and if you jump with a heavy weight, you are seeking death." The more I watched, the more confused I became. I stood in the gym equipment area for half an hour and didn't know what to touch.

If you just take the unified standard card of the laboratory, there is indeed a "first on paper": monitoring data in the field of exercise physiology is that, taking a 60kg adult as an example, under the premise of maintaining a moderate or above intensity (60%-70% of the maximum oxygen uptake), the highest calorie consumption per unit time is 6 Continuous running at a given speed consumes about 850-950 calories per hour, which is higher than high-speed swimming (700-800 calories), fast climbing stairs (600-750 calories), and spinning (550-700 calories). It is no wonder that many bloggers regard running as an aerobic ceiling.

But this "first" is also the most controversial. I met a 23-year-old young man in the previous studio who weighed 190 pounds. He watched a blogger's video and started running 5 kilometers every day. After running for 10 days, his knees hurt and he couldn't go downstairs. The MRI showed that the meniscus was worn, and the doctor told him not to run for at least three months. In fact, the rehabilitation circle has always disagreed with the statement that running is the first in general. After all, the instantaneous load-bearing of the knees and ankles during running can be 3-5 times the body weight. People with old injuries, heavy weight, and weak core strength will have to go to the hospital after not running twice. For them, running is not even the first, and it is not even considered "proper aerobic".

For many ordinary people who have been exercising all year round, the number one priority in their minds is brisk walking, which sounds the least accessible. Don’t laugh. My mother is 58 years old. She used to have high blood pressure and triglycerides. She took medicine for several years. After she retired, she walked briskly in the community for 40 minutes every evening for three years. Now her medicine has been reduced by half. If you tell her that running is number one, she will be the first to tell you: “I can’t breathe after running for two steps, but walking is comfortable. The last word is persistence. "Ah." There are also friends who like the outdoors and think that hiking is the best. On weekends, I arrange to go for a long walk in the mountains in the suburbs. Along the way, I can see wild flowers and pick wild fruits. When I get tired, I sit down and enjoy the breeze. It is much more comfortable than working out in front of the mirror in the gym. I have walked more than ten kilometers before I know it, and I don't have to count the seconds like on a treadmill.

In the past two years, there was a very loud saying that climbing stairs on an empty stomach is the best aerobic exercise and can help you lose fat quickly and save time. I also tried it myself. During that time, my body fat was about 21% and my joints were fine. When I woke up in the morning, I climbed 30 floors. In less than half an hour, my heart rate was just stuck in the fat-burning zone, and I lost body fat very quickly. But my colleague weighs 160 pounds and climbed with me for three days. His ankles hurt for a week. Later, he switched to a seated elliptical machine and lost 10 pounds after two months of training. He now says to everyone that the elliptical machine is the eternal god.

Really, don’t worry about the so-called official rankings. If you want to run two laps when you pass by the playground after work, then running is the first priority for you; if you find it too troublesome to pack swimming equipment, then it doesn’t matter how high your swimming consumption is; if you don’t want to go to the gym, just follow the video aerobics at home, even if the movements are not standard, as long as you can move, it will be better than saving a bunch of exercise tutorials. To put it bluntly, the one that makes you willing to put on sneakers to go out, can persist for three months without slacking off, and feel comfortable without getting hurt after practicing is the well-deserved number one aerobic exercise.